Today, I want to give you the meeting summary from my Weight Watchers meeting on Saturday, May 26, 2012.
Spice It Up
Simple ways to pump up the flavor in your food.
Article By: Liz Yeh
Stuck in a "blah" food rut? A few simple herbs, spices and aromatics can kick up the flavor of your meals, not to mention your satisfaction, for few or no extra PointsPlus® values!
Adding ginger, onions and garlic to a recipe is an easy way to cut fat and boost flavor. And using acids like mustards, lemon/lime juice, and wine will also wake up your taste buds and expand your flavor base.
Stuck with boring and bland?
Need a few quick, easy and versatile seasoning ideas? Some of these tasty suggestions can be marinades, dips or sauces. Others are great as spice rubs. All are a cinch to make.
Mix together 2 tablespoons balsamic vinegar, 1 tablespoon of Dijon mustard and minced garlic. This garlicky, tangy sauce makes a delicious marinade for chicken and red meat. Add a dollop to meats or steamed vegetables for extra flavor.
Double Pepper Purée
1 roasted red pepper, a quarter of an onion and 1/4 teaspoon each red pepper flakes and salt. This mellow, spicy sauce is wonderful with fish and chicken.
Moroccan Spice Mix
1 tablespoon each cumin and cinnamon, 1/2 teaspoon salt and a pinch of cayenne. Rub on chicken, fish or meat before grilling.
Shortcut Savory Mix
1 crushed bouillon cube with 2 teaspoons lemon juice; rub on fish or chicken before grilling.
Mince equal parts of herbs (such as dill, basil, cilantro, oregano, tarragon, sage, thyme or rosemary) with aromatics (chives, leeks, shallots, onions). A squeeze of lemon or lime juice will brighten up the flavor. Or, add a dash of hot pepper sauce for extra spiciness. Sprinkle on meats or mix into vegetables.
My oh mayo!
There are tons of fat-free or low-fat condiments and dressings shelved in your supermarket or available when you're dining out. Some of our favorites include fat-free Caesar and Italian dressings, which tend to be lower in fat and calories. But if the sauce selection doesn't grab you, make your own. It's easy and all-natural — no preservatives or gummy aftertaste.
Spice up some low-fat mayo or plain yogurt with whatever is in your pantry. Spread it on sandwiches, grilled meats, fish, chicken or vegetables. Thin it out with water and — voila! — it becomes a tasty dressing. Try adding these to low-fat mayo or yogurt:
• Soy sauce and scallions
• Wasabi (Japanese horseradish)
• Saffron and garlic
• Roasted red pepper and parsley
• Cajun spice mix and lemon juice
• Capers and horseradish
• Mustard and Worcestershire sauce
• Basil and garlic
• Dill and tarragon (great with chicken!)
• Parmesan, extra-sharp cheddar, blue or feta cheese. (These cheeses are very pungent so you need very little to spice up your food — about 1 teaspoon per 2 tablespoons of mayo or yogurt).